Mediterranean Quinoa Bowl
A filling Mediterranean quinoa bowl with chickpeas, cucumber, tomatoes, olives, feta and a lemon-oregano dressing. Makes four lunches that keep for days.
By Tasty Nest Recipes Editorial TeamPublished
40 min total 4 bowlsEasy
Photo: ella.o · CC BY 2.0. Illustrative photo; your results may look different.
About this recipe
This Mediterranean quinoa bowl is built for meal prep. Fluffy quinoa and chickpeas make it filling, crunchy vegetables keep it fresh, and a bright lemon-oregano dressing ties it all together.
Unlike leafy salads, it holds up well in the fridge for several days, so you can make four lunches at once.
Equipment you'll need
- Medium saucepan
- Fine-mesh sieve
- Jar for dressing
Tips for success
- Rinse quinoa well before cooking to remove its naturally bitter coating.
- Cool the quinoa before assembling so the vegetables stay crisp.
- Keep the dressing in a separate small container if packing for several days.
Substitutions and variations
- Use farro, bulgur or brown rice instead of quinoa (bulgur and farro contain gluten).
- Add grilled chicken, salmon or hard-boiled eggs for extra protein.
- Leave out the feta and add avocado for a vegan bowl.
Storage
To store: Refrigerate undressed bowls in airtight containers for up to 4 days.
Recipe
Mediterranean Quinoa Bowl
A filling Mediterranean quinoa bowl with chickpeas, cucumber, tomatoes, olives, feta and a lemon-oregano dressing. Makes four lunches that keep for days.
- Prep
- 15 min
- Cook
- 15 min
- Cool
- 10 min
- Total
- 40 min
- Yield
- 4 bowls
- Level
- Easy
Ingredients
Tick off ingredients as you gather them.
Bowls
Lemon-oregano dressing
Instructions
Step 1: Cook the quinoa
Combine the quinoa, water and salt in the saucepan and bring to a boil. Cover, reduce the heat to low and simmer for 15 minutes until the water is absorbed. Remove from the heat and steam, covered, for 5 minutes.
Step 2: Cool
Fluff with a fork and spread on a plate to cool for about 10 minutes.
Step 3: Make the dressing
Shake the olive oil, lemon juice, oregano, garlic and salt in a jar.
Step 4: Assemble
Divide the quinoa among four containers or bowls. Top with the chickpeas, cucumber, tomatoes, onion, olives, feta and parsley.
Step 5: Dress and serve
Drizzle with the dressing just before eating, or pack it separately.
Cuisine: Mediterranean · Course: Lunch
Estimated nutrition per serving
- Calories
- 420
- Protein
- 13 g
- Fat
- 21 g
- Carbs
- 47 g
- Fibre
- 9 g
- Sugars
- 4 g
Approximate values estimated from typical nutrition data for the listed ingredients, excluding optional toppings and serving suggestions. Actual values vary with brands, portion sizes and substitutions. Not verified by a dietitian or laboratory analysis.
tastynestrecipes.com/recipes/quinoa-bowl
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